SHIELD Crossfit – HIIT FIT
Warm-up
4 min Tabata
Burpees
High Knees in place
Lateral Hops
Hollow Rock Hold
PVC Pipe Shoulder and OH stretches/warm up
Metcon
Metcon (AMRAP – Rounds)
27 min E3MOM
8 KB Snatch R
8 KB Snatch L
8 KB Weighted Step Ups
Goal: Go heavier than you normally would – push yourself
